5:30 getting after Thrusters
10×5 KB Snatch
**Must alternate arms each round
Hang Snatch 3,3,3
3 Hang Snatch @ 1st working set weight.
Today we start a new strength program for the gym. This program is based off of your max lifts from the Total last Monday. 3 days a week for the next 2 months we will be training Squat, Press and Deadlift to build strength in the core lifts. The strength you build with this program will translate to everything we do in the gym and make you better. Let’s do this!
Strength: 5/3/1/ Squat
Back Squat 5,5,5+
10,8,6,4,2 Thrusters (95/65)
Here is a great article from a top notch competitive CrossFitter Talayna Fortunato, 2nd place in 2012 CF Games. Some of what she talks about is little past where we are as a gym right now but much of what she says applies to every single person who CrossFits. Take a look I think the info. is useful and you’ll see it coincides with a lot of what I preach in class (especially movement patterns and being consistent).
200 Double Unders for time
**If you don’t have double unders use this time to practice
15 OHS (95#)
Happy Halloween! Just as a heads up there is a Halloween parade in town tomorrow at 5:30pm so if you’re planning on attending that class you may need some extra time because of traffic.
Evens: 100m Row
Odds: 6 T2B
3 Deadlifts (225/135)
9 Wall Balls (20/14)
First I want to thank everybody who donated to my page today in support of the Wade’s Army fundraiser and the event we will be hosting on Nov. 16th. I set a lofty goal at the beginning and after today I’m very confident that we can meet it. Please know you can continue to donate to my page (and receive entries to CrossFit basket) all the way up to the event. Thank you again to all who donated and I hope to see you all on the 16th.
Power Clean 3×5
1 Hang Power Clean
1 Hang Squat Clean
**As heavy as possible
Wade’s Army Update: If you are planning to donate to the Alpha Athletics page in support of our event on Nov. 16th the last day to receive a shirt for a $30 donation is tomorrow Oct. 29th. We will be raffling off a CF basket with awesome gifts from Reebok, RxBar, Stronger Faster Healthier, Last Ditch Effort Gear and more. Every $10 donated to our page gets you an entry for the basket. If you have any questions or would like to support the cause do not hesitate to reach out.
Tabata with 1min rest between each movement
Wanted to congratulate our friends who competed this past weekend in Columbus, OH
Thanks for reppin’ Alpha Athletics- CrossFit 412!!
It’s always great to see the support from our great community.
Today we will be performing the CrossFit Total. The total is a max effort lift in 3 different movements Squat, Press, and Deadlift. We will discuss how to approach the total along with how it will be performed. This will take the entire hour, please be ready to go at the beginning of class to give yourself enough time to complete the 3 lifts.
WOD: CrossFit Total
Back Squat 1-1-1
We will use the first 30min of class introducing the split jerk/working technique. If you are already proficient then you will be finding a heavy double.
Death by burpees
Prior to the WOD we will be setting a benchmark on our 500m row today. If you have not been tracking your workouts to this point get into the habit so that you have a point of reference in the future.
Warmup: Max Effort 500m row
21 KBS (1.5 Pood)
Today is strictly a strength day. We are going to learn a new iteration of the squat, one that is underutilized in my opinon, and also Good Mornings. Both of these movements WILL make you stronger, especially in the squat, so it’s important we learn them now. Hope those hammy’s feel good cause they’re going to work today.
Box Squat 4×6
**Each set you add weight
Good Mornings 3×10